Greetings friends,
I'm Tanya and welcome to Harmony Breath Pausing to Journey Within.
In this meditation,
We'll journey on a brief inner exploration through the art of mindful breathing.
Our time together invites you to immerse yourself in the gentle rhythm of your breath while discovering the harmony that resides within you.
Let's begin.
Prepare for your meditation by finding a cozy and comfortable position.
If you're seated,
Take a moment to adjust yourself until you feel at ease,
Ensuring that your spine is comfortably straight.
And if it feels right for you,
Softly close your eyes or just allow your gaze to gently rest a few feet in front of you.
For those who resonate with it,
You might consider placing one hand on your chest near your heart and the other on your belly and just start to connect with your breath.
Feel the gentle rise and fall of your chest as you breathe in and out and gradually tune into the movement of your belly as you take deeper and deeper breaths.
Inhale deeply,
Then exhale fully,
Maintaining the rhythm of your natural breath for a few cycles.
Just take a moment to acknowledge any sensations that you feel from your breath as it goes in and out of your body.
With the next inhalation,
Become aware of the breath as it gracefully travels down your throat,
Filling your chest with a gentle expansion.
And sense how your breath lifts your chest,
Causing your ribs to expand,
Your belly to softly rise in response.
And as you exhale,
Experience the gradual release from your belly,
A gentle contraction of your ribs,
And the exit of the breath from your chest.
Just continue to maintain this sequence,
Focusing your attention on these three distinct parts of your breath,
Allowing yourself to truly immerse in the experience of breathing.
Repeat this rhythmic three-part breath at your own pace,
Sinking deeper into the mindfulness of each inhale and exhale.
Welcome the fluidity of your breath into your awareness,
Recognizing the beautiful interconnectedness of all the phases.
It's a complete cycle that unites the rise and fall of your chest,
The expansion and contraction of your ribs,
And the lift and release of your belly.
If your thoughts begin to wander,
Just kindly redirect your focus back to the soothing rhythm of your breath.
As you continue,
Create a space of tranquility with each breath.
Allow a gentle sanctuary to develop where you invite feelings of peace and calm to gradually envelop you.
Just sense that these feelings are growing and deepening,
Like the ripples expanding across the surface of a calm pond.
Allow yourself to feel the life-giving force of each breath,
Infusing your spirit and your mind,
Revitalizing your entire being.
Every inhale brings with it a replenishing energy,
Nourishing your inner world and restoring you with a sense of greater equilibrium and balance.
Now,
As you release your breath once again,
Just allow it to return to its natural flow.
Experience the simple rhythm of your breathing as this meditation draws to a close.
Just savor the calm that you've cultivated through your breath.
Take a moment to gently transition your awareness back into your surroundings and just bringing with you the calm and centeredness that you've nurtured during this time.
When you're ready,
Begin to reawaken your senses to all of the sights,
Sounds and smells around you.
Gently open your eyes if you have them closed and just begin to reintegrate with this present moment.
Just begin with some soft movements with your body.
Extend gratitude to yourself for taking time for this short but dedicated practice of self-care and mindfulness.
Whenever you need a moment to feel more centered,
Return to this practice and allow the rhythm of your breath to guide you back to a place of inner harmony.
Thank you for joining me on this journey within.
Until we meet again,
May peace be your constant companion.
